Iron it on! Blend Corn Chex® cereal and chicken breasts for an iron-loaded lunch combo that really delivers oxygen to red blood cells.
Prep Time:
10 Min
Start to Finish:
25 Min
Makes:
4 servings
INGREDIENTS
1 1/2 cups Corn Chex® cereal
1/2 cup Original Bisquick® mix
2 teaspoons paprika
1/4 teaspoon ground red pepper (cayenne)
1 tablespoon canola or soybean oil
1 teaspoon hot red pepper sauce
1 lb boneless skinless chicken breasts, cut into 2-inch pieces
1/4 cup fat-free sour cream
1/4 cup reduced-fat ranch dressing
DIRECTIONS
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Heat oven to 425°F. In 1-gallon resealable food-storage plastic bag, place cereal; crush with rolling pin. Add Bisquick® mix, paprika and red pepper; mix well.
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In small bowl, stir together oil and pepper sauce. Coat chicken pieces with oil mixture.
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Shake about 6 chicken pieces at a time in bag of cereal mixture until coated. Shake off any extra mixture. On ungreased cookie sheet, place chicken pieces in single layer.
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Bake about 10 minutes or until chicken is no longer pink in center. Meanwhile, in small bowl, stir together sour cream and dressing. Serve sauce with chicken.
Recipe Provides: Fats & Oils 1tsp, Meat & Beans 3oz-equivalents
| NUTRITION INFORMATION PER SERVING |
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| Serving Size: | 1 Serving |
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| Calories | 320 | Calories from Fat | 100 |
|
| | | % Daily Value | |
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| Total Fat | 12g | 18% |
| Saturated Fat | 2 1/2g | 11% |
| Trans Fat | 1/2g | 0% |
| Cholesterol | 75mg | 26% |
| Sodium | 590mg | 25% |
| Total Carbohydrate | 26g | 9% |
| Dietary Fiber | 1g | 5% |
| Sugars | 4g | 0% |
| Protein | 28g | 0% |
|
| % Daily Value |
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| Vitamin A | 20% | Vitamin C | 4% | | Calcium | 8% | Iron | 30% |
| | Exchanges: | 1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat; |
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| | Carbohydrate Choices: | 2 |
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| *Percent Daily Values are based on a 2,000 calorie diet. |
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